Here’s a rephrased version of your article:
—
### Lower Body Strength Circuits Class
This 45-minute lower body strength session aims to enhance your strength and stability with minimal gear required. All you need is a single heavy weight (a dumbbell or kettlebell works perfectly) and optionally a resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, so it’s simple to adjust for all fitness levels—just choose a lighter weight if necessary. It’s an excellent workout suitable for everyone!
If you enjoy this session, be sure to explore the upper body equivalent, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Needed
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Overview
The class starts with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prepare your body and increase warmth. Following that, we’ll proceed into two strength circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts 45 seconds, accompanied by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
Here’s the format:
– **Circuit 1**: Four sets (two on the right side, two on the left side)
– **Circuit 2**: Three sets
You’ll have one minute to recover between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals and modify or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to aid your body in recovery.
—
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank with Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
I hope you find this lower body strength class enjoyable! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
—
This version maintains clarity, conciseness, and an easy-to-follow format while preserving the original structure and tone.